PHILIPPINE NORMAL UNIVERSITY

National Center for Teacher Education

Institute of Physical Education Health Recreation Dance and Sports
Manila

2PHED01: Physical Activity Towards Health and Fitness I (Movement Competency)

Module 2 - Activity 5

Personal Training or Exercise Routine Log and Diet Plan

Directions: Based on the data you got from BLEEP, Movement Competency Screen, Non-locomotor based activities, and Basic
Strength and Conditioning Exercises (TABATA), develop a personal training or exercise routine. Your routine must observe the training
principles and FITT Principle. Kindly follow the mechanics below in developing your Personal Training or exercise routine.

1. Be mindful of your current health condition.

2. Choose an exercise that fits your ability, needs, interest and resources.
3. Include warm up, exercise proper and cool down activities in your plan.
4. The plan must be implemented at least 4 weeks.
5. Properly accomplish the table below.
6. Submit your output in the Google Drive ( Last Name, First Name _ week #)

Name: Krystal Heart C. Pangan

Section: OBTEC I-12
Fitness Goal: Increasing flexibility
Rationale of After doing some exercises in Pathfit, I realized that I was not really flexible and I find it difficult toextend my legs and
the Plan: my body. I realized that I lack flexibility which could also be the reasonthat myposture is not straight and improve my
performance in physical activities.

Aside for physical activities, this will also help me in the future. Flexibility will improve my bodyandfeel less pain when
I sit. It can also avoid me from having sedentary lifestyle especially that someweeks are online classes.

Date Started: November 20, 2023

Excerpt from the Academic Honor Policy:

I understand that academic honor excludes (i) cheating or the improper access or use of information/material not tolerated by
the teacher or professor for use in the academic exercise and (ii) intentionally helping another in an act of academic dishonesty.
 PHILIPPINE NORMAL UNIVERSITY
National Center for Teacher Education
Institute of Physical Education Health Recreation Dance and Sports
Manila

Date December 15, 2023

Completed:
Resting Heart 54 bpm
Rate:
Waistline 25 inches
measurement:
Warm-up Basic stretching from head to feet
exercise
Exercise Frequency Intensity Time Documentation Links
Proper (week
1)
Stretching 3x a day Moderate 2 https://drive.google.com/drive/folders/1FIW2sBmYXDQxb96wWEtenqnXdIQ-
(M-W-F) (2 sets of minutes bsP1?usp=sharing
20 reps)
Shoulder 3x a day Moderate 2 https://drive.google.com/drive/folders/1FIW2sBmYXDQxb96wWEtenqnXdIQ-
stretch (M-W-F) (2 sets of minutes bsP1?usp=sharing
20 reps)
Side lunge 3x a day Light (2 1 https://drive.google.com/drive/folders/1FIW2sBmYXDQxb96wWEtenqnXdIQ-
stretch (M-W-F) sets of 8 minute bsP1?usp=sharing
reps)
Lunge and 3x a day Moderate 2 https://drive.google.com/drive/folders/1FIW2sBmYXDQxb96wWEtenqnXdIQ-
twist (M-W-F) (2 sets of minutes bsP1?usp=sharing
10 reps)
Butterfly 3x a day Moderate 1 https://drive.google.com/drive/folders/1FIW2sBmYXDQxb96wWEtenqnXdIQ-
stretch (M-W-F) minute bsP1?usp=sharing
Cool Down
exercise
Exercise Frequency Intensity Time Documentation Links
Proper (Week

Excerpt from the Academic Honor Policy:

I understand that academic honor excludes (i) cheating or the improper access or use of information/material not tolerated by
the teacher or professor for use in the academic exercise and (ii) intentionally helping another in an act of academic dishonesty.
 PHILIPPINE NORMAL UNIVERSITY
National Center for Teacher Education
Institute of Physical Education Health Recreation Dance and Sports
Manila

2)
Warm-up
exercise
Stretching 3x a day Moderate 2 https://drive.google.com/drive/folders/1WY9xlOoDLEmnF9CbwB-
(M-W-F) (2 sets of minutes GYMyUHs0AncDk
20 reps)
Shoulder 3x a day Moderate 2 https://drive.google.com/drive/folders/1WY9xlOoDLEmnF9CbwB-
stretch (M-W-F) (2 sets of minutes GYMyUHs0AncDk
20 reps)
Side lunge 3x a day Light (2 1 https://drive.google.com/drive/folders/1WY9xlOoDLEmnF9CbwB-
stretch (M-W-F) sets of 8 minute GYMyUHs0AncDk
reps)
Lunge and 3x a day Moderate 2 https://drive.google.com/drive/folders/1WY9xlOoDLEmnF9CbwB-
twist (M-W-F) (2 sets of minutes GYMyUHs0AncDk
10 reps)
Butterfly 3x a day Moderate 1 https://drive.google.com/drive/folders/1WY9xlOoDLEmnF9CbwB-
stretch (M-W-F) minute GYMyUHs0AncDk
Cool Down
exercise
Exercise Frequency Intensity Time Documentation Links
Proper (week
3)
Warm-up
exercise
Stretching 3x a day Moderate 2 https://drive.google.com/drive/folders/1yEsdje2WG2BgxOz8EgRJFm8at8mKPyFB?
(M-W-F) (2 sets of minutes usp=drive_link
20 reps)
Shoulder 3x a day Moderate 2 https://drive.google.com/drive/folders/1yEsdje2WG2BgxOz8EgRJFm8at8mKPyFB?
stretch (M-W-F) (2 sets of minutes usp=drive_link

Excerpt from the Academic Honor Policy:

I understand that academic honor excludes (i) cheating or the improper access or use of information/material not tolerated by
the teacher or professor for use in the academic exercise and (ii) intentionally helping another in an act of academic dishonesty.
 PHILIPPINE NORMAL UNIVERSITY
National Center for Teacher Education
Institute of Physical Education Health Recreation Dance and Sports
Manila

20 reps)
Side lunge 3x a day Moderate 2 https://drive.google.com/drive/folders/1yEsdje2WG2BgxOz8EgRJFm8at8mKPyFB?
stretch (M-W-F) (2 sets of minutes usp=drive_link
15 reps)
Lunge and 3x a day Moderate 2 https://drive.google.com/drive/folders/1yEsdje2WG2BgxOz8EgRJFm8at8mKPyFB?
twist (M-W-F) (2 sets of minutes usp=drive_link
10 reps)
Butterfly 3x a day Moderate 1 https://drive.google.com/drive/folders/1yEsdje2WG2BgxOz8EgRJFm8at8mKPyFB?
stretch (M-W-F) minute usp=drive_link
Cool Down
exercise
Exercise Frequency Intensity Time Documentation Links
Proper (week
4)
Warm-up
exercise
Stretching 3x a day Moderate 2 https://drive.google.com/drive/folders/1yHGYZkddH7NV-
(M-W-F) (2 sets of minutes GrSYBZBw84CdsQ2L8CD?usp=drive_link
20 reps)
Shoulder 3x a day Moderate 2 https://drive.google.com/drive/folders/1yHGYZkddH7NV-
stretch (M-W-F) (2 sets of minutes GrSYBZBw84CdsQ2L8CD?usp=drive_link
20 reps)
Side lunge 3x a day Moderate 2 https://drive.google.com/drive/folders/1yHGYZkddH7NV-
stretch (M-W-F) (2 sets of minutes GrSYBZBw84CdsQ2L8CD?usp=drive_link
15 reps)
Lunge and 3x a day Moderate 2 https://drive.google.com/drive/folders/1yHGYZkddH7NV-
twist (M-W-F) (2 sets of minutes GrSYBZBw84CdsQ2L8CD?usp=drive_link
10 reps)
Butterfly 3x a day Moderate 1 https://drive.google.com/drive/folders/1yHGYZkddH7NV-

Excerpt from the Academic Honor Policy:

I understand that academic honor excludes (i) cheating or the improper access or use of information/material not tolerated by
the teacher or professor for use in the academic exercise and (ii) intentionally helping another in an act of academic dishonesty.
 PHILIPPINE NORMAL UNIVERSITY
National Center for Teacher Education
Institute of Physical Education Health Recreation Dance and Sports
Manila

stretch (M-W-F) minute GrSYBZBw84CdsQ2L8CD?usp=drive_link

Cool Down
exercise

Grading criteria for training plan Grading for the implementation of Fitness Plan (weeks 1 to 4 )

 Adherence to the Principles………..20 Adherence to the Guidelines…………5 pts

 Correctness…………………………….15 Quality of the Inputs……………………15 pts
 Timely submission……………………… 5 Evidence of Engagement ……………15 pts
 Total……………………………………… 40 Timely submission…………………………5 pts

Total ………………………………………..40 pts x 4 weeks

Nutrition /Diet Plan

Directions: Describe your diet or nutrition plan relevant to your fitness goal and exercise plan. Base your plan on the Food pyramid
and/or “Pingang Pinoy”. Use the table for your plan.

Rationale of your log: The aim of this nutrition plan is to help me increase my flexibility. The following foodI will
eat will help me with this fitness plan.

However, I am not going to lessen my food intake as I don’t want to lose weight
because I will be underweight. So, these foods are the foods I usually eat every daythat
helps me maintain my weight while being healthy.
Excerpt from the Academic Honor Policy:

I understand that academic honor excludes (i) cheating or the improper access or use of information/material not tolerated by
the teacher or professor for use in the academic exercise and (ii) intentionally helping another in an act of academic dishonesty.
 PHILIPPINE NORMAL UNIVERSITY
National Center for Teacher Education
Institute of Physical Education Health Recreation Dance and Sports
Manila

Breakfast - 2 cups of rice

-Fish
-Water

Lunch - 1 to 2 cups of rice

- Chicken
-Egg
- Water -Brownies
Dinner - 1 to 2 cups or rice
- Pork
-Brownies
- Water or milk
Snacks -Instant oodles
-Banana
-Mixed Nuts and raisins
Possible Shortcomings: -Unexpected family dinner outside eating fast foods
-Skipping meals

Grading Criteria for Nutrition/ Diet Plan

 Adherence to the Nutrition principles…………...10
 Alignment to the Training plan……………………10
 Timely submission ……………………………………5
 Total……………………………………………………25

Excerpt from the Academic Honor Policy:

I understand that academic honor excludes (i) cheating or the improper access or use of information/material not tolerated by
the teacher or professor for use in the academic exercise and (ii) intentionally helping another in an act of academic dishonesty.